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DRS510
Posts: 1,586
4/27/12 9:58 P

Yes, we all have to challenge ourselves. However, we must only do what our bodies can endure. After injuries, we must do enough but not so much that we can not work out for a couple of weeks!

learn to do the right amount for our bodies, not what some spreadsheet says we should "be able" to do.



SERGEANTMAJOR
Posts: 6,412
4/26/12 11:20 P


DMJAKES was taking about dedicated strength work not something in a combination conditioning workout. Contrary to the marketing hype and current urban myth those types of workouts do not build strength. In that workout format you can not use challenging weights in the no more than eight to ten repetition pattern required for improving muscularity and increasing strength. Unless you are challenging your muscles which will not allow you to complete a maximum of ten but preferably no more than eight repetitions with proper form you are not doing beneficial strength training.



DRS510
Posts: 1,586
4/26/12 10:00 P

I do strength in my cardio/workouts. I just need to be more consistent and stick with it. a little yoga or pilates would be great supportive moves.



DMJAKES
Posts: 1,582
4/26/12 8:29 A

I don't see any mention of strength training in your posts. 2 full body workouts a week will probably do more for you--especially in shedding those last few vanity pounds---than tons of cardio will.

If you do the bootcamp twice a week, strength training twice, and an interval cardio session on your own once or twice, you should see results, but you must be patient. Also, be sure to input your activity and goals into spark to make sure you're eating enough. Take at least one rest day per week, too. It's in the recovery that we grow stronger.



MPLANE37
SparkPoints: (65,056)
Fitness Minutes: (35,097)
Posts: 2,166
4/26/12 2:42 A

You can do everything right and still losing that 6 pounds will take longer than you think. Think of less than half a pound a week, so you are looking at more than 3 months. If you are patient, you will get there though.



DRS510
Posts: 1,586
4/25/12 6:47 P

Thanks heather. I m starting tomorrow at 6am!



DRAGONCHILDE
SparkPoints: (56,493)
Fitness Minutes: (14,252)
Posts: 9,596
4/24/12 10:07 P

Not only can you not cut calories any more, you may need to up them if you start working out more! 1200 calories is only the minimum, and appropriate only for sedentary women close to their goal weight; not people who are actively working out.

More exercise is usually a good idea; it's not usually a bad idea to move more often. :) I've found boot camp to be tremendously effective. Just remember to update your fitness goals here on the website to ensure that you get enough fuel to power those added workouts!



DRS510
Posts: 1,586
4/24/12 10:04 P

Coach Nancy - I take that as a yes! Oh I do hope so!



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
4/24/12 10:02 P

DRS510,

Body composition is a far better indicator for basing your success than dropping weight. The reason, as you are shrinking the fat cells you may be building the muscle cells which will offset the loss showing little or no change and in some cases a gain on the scale as muscle is a much denser tissue (think steel) compared to fat (think feathers) so you may actually weigh the same after 6 weeks but be in much better physical shape.

Coach Nancy



DRS510
Posts: 1,586
4/24/12 9:35 P

Ok, here is my plan. I need to drop 6 or so pounds. My diet is pretty good - about 1200-1500 calories per day. I eat pretty clean - lots of protein and low fat. I am planning on adding more workout time to my schedule to bring down the 6# because I can't really cut much in calories (true?).

So I have a couple friends who do a bootcamp workout at the Y 2x/week. they invited me to join them. So if I do that 2 x/week and cardio 3 x/week more, do you think this will bring down the pounds?

Presently, I am trying to do 5 days/week 30 minutes of cardio/circuit training at home. Not always doing 5 days per week. probably more like 2 for sure and 3 maybe.

Is this the change I need to make? I want to make wise choices and I know that I really need to commit. The thing I like about this plan is the accountability of 2 co-workers on those "tough" work outs.

Thanks for your advise.

:)



 
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